6 sets:
Chin Ups x 3-5 reps
(Weighted/Bodyweight/Partner Assisted)
- 90 sec. rest between sets -
12 min. EMOM (30 sec. on/30 sec. off):
Ring Body Saw
Ring Curls
L-Hang
Renegade Rows
8 alternating sets
1.
30s ME Bike
Into
30s ME Burpees
Into
30s ME airsquats
Rest 2 min
2.
Amrap 1:30
200m run
ME Doubleunders
Rest 2 min
5 sets of:
Clean Pull + Hang Squat Clean + Front Squat + Split Jerk
Start @ 65%1RM and work the weight up
4X8 @70%-80%1RM
- rest 90s after each set -
3 rounds of:
2 TGU (each side/arm)
50m SB/Double KB-FR carry
8-12 DB rom. DL
- rest by feel -
EMOM for 35‘ (5 rounds)
Teams of 2
1. 200m run (together)
2. 23/16 cal row
3. 15/11 Parallette facing Burpees
4. 20/14 cal Assault Bike
5. 50 DUs
6. 16/10 cal Ski
7. Rest
Ca$h Out
For time: TC 5 min
800m run
- one works, another rests; switch as needed -
10min to practise strict Ring Muslce ups
- 5-8x 10-20sec. L-sit in between -
or
10min EMOM
1. 1-6 strict Ring MU
2. 10-20sec. L-sit
In 5-7 sets work up to a max weight for:
3 Strict Press (TNG)
4x 4 (wtd.) Chin ups
in a superset with
3x 8-12 DB-Bench Press with 3sec. ecc.!
- rest 60sec. between movements -
10, 9, 8, 7, .....1
P. Snatch (35/25kg)
T2B
- 8min cap -
3sets of:
10-20sec. top of ring support hold
20 band pull aparts
10-20sec. bottom of ring support hold
10-15sec. Y-W-T hold